{"id":79573,"date":"2022-10-25T16:46:20","date_gmt":"2022-10-25T14:46:20","guid":{"rendered":"https:\/\/shawellnessclinic.com\/en\/?p=72883"},"modified":"2022-11-15T06:37:58","modified_gmt":"2022-11-15T04:37:58","slug":"5-habitos-saludables-que-fortalecen-el-sistema-inmunitario","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/5-habitos-saludables-que-fortalecen-el-sistema-inmunitario\/","title":{"rendered":"5 h\u00e1bitos saludables que fortalecen el sistema inmunitario"},"content":{"rendered":"<h6><span class=\"NormalTextRun SCXW259170536 BCX0\">La inflamaci\u00f3n cr\u00f3nica<\/span> <span class=\"NormalTextRun SCXW259170536 BCX0\">debilita la acci\u00f3n de las defensas naturales del organismo<\/span><span class=\"NormalTextRun SCXW259170536 BCX0\"> y puede llegar, incluso, a suprimir por completo la respuesta inmunitaria.<\/span><\/h6>\n<p><span data-contrast=\"none\">Fiebre, tos, goteo nasal, dolor de cabeza, irritaci\u00f3n de garganta\u2026 Durante el oto\u00f1o y el invierno, el <\/span><b><span data-contrast=\"none\">riesgo de sufrir enfermedades respiratorias<\/span><\/b><span data-contrast=\"none\">, como el resfriado com\u00fan o la gripe, aumenta de manera exponencial. Y es que la lluvia, el viento fr\u00edo y la bajada de las temperaturas son factores que ponen a prueba <\/span><b><span data-contrast=\"none\">la capacidad de nuestro sistema inmunitario<\/span><\/b><span data-contrast=\"none\"> y favorecen el desarrollo de virus y bacterias.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">El doctor Vicente Mera, responsable de la Unidad de Medicina Gen\u00f3mica y Envejecimiento Saludable de SHA, nos da cinco consejos para que las <\/span><b><span data-contrast=\"none\">defensas naturales del organismo est\u00e9n siempre en \u00f3ptimas condiciones<\/span><\/b><span data-contrast=\"none\">.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<ol>\n<li><b><span data-contrast=\"none\"> Nutrici\u00f3n<\/span><\/b><\/li>\n<\/ol>\n<p><span data-contrast=\"none\">La inflamaci\u00f3n aguda es la respuesta inmunitaria normal a las infecciones y lesiones de todo tipo, mientras que la <\/span><b><span data-contrast=\"none\">inflamaci\u00f3n cr\u00f3nica<\/span><\/b><span data-contrast=\"none\"> est\u00e1 relacionada con enfermedades cardiovasculares, neurodegenerativas y c\u00e1ncer y puede, eventualmente, <\/span><b><span data-contrast=\"none\">suprimir el sistema inmunitario <\/span><\/b><span data-contrast=\"none\">por completo. Para reducirla, aumenta el consumo de <\/span><b><span data-contrast=\"none\">alimentos integrales de origen vegetal<\/span><\/b><span data-contrast=\"none\">, porque contienen antioxidantes,<\/span> <span data-contrast=\"none\">que ayudan a disminuir la inflamaci\u00f3n y neutralizan los radicales libres, y fibra, que modula la microbiota intestinal y proporciona resistencia para <\/span><b><span data-contrast=\"none\">combatir los pat\u00f3genos<\/span><\/b><span data-contrast=\"none\"> que entran o se activan a trav\u00e9s del tracto digestivo. Las <\/span><b><span data-contrast=\"none\">grasas saludables<\/span><\/b><span data-contrast=\"none\"> procedentes del pescado y de fuentes vegetales tambi\u00e9n disminuyen la inflamaci\u00f3n y los <\/span><b><span data-contrast=\"none\">alimentos fermentados<\/span><\/b><span data-contrast=\"none\">, como el yogur, el chucrut, el kimchi o el k\u00e9fir, son ricos en probi\u00f3ticos que fortalecen el sistema inmunitario. Adem\u00e1s, <\/span><b><span data-contrast=\"none\">la obesidad y el sobrepeso<\/span><\/b><span data-contrast=\"none\">, especialmente los provocados por el consumo de az\u00facares a\u00f1adidos y carbohidratos refinados, <\/span><b><span data-contrast=\"none\">aumentan significativamente el riesgo de enfermar<\/span><\/b><span data-contrast=\"none\"> debido al impacto negativo que tienen sobre la inflamaci\u00f3n y el sistema inmunitario.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<ol start=\"2\">\n<li><b><span data-contrast=\"none\"> Ejercicio f\u00edsico moderado<\/span><\/b><\/li>\n<\/ol>\n<p><span data-contrast=\"none\">La actividad deportiva intensa y prolongada puede suprimir el sistema inmunitario, mientras que el ejercicio f\u00edsico constante y moderado <\/span><b><span data-contrast=\"none\">reduce la inflamaci\u00f3n y ayuda a que las c\u00e9lulas del sistema inmunitario se regeneren peri\u00f3dicamente<\/span><\/b><span data-contrast=\"none\">. \u00bfLos m\u00e1s beneficiosos? Correr, caminar, nadar o montar en bicicleta.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<ol start=\"3\">\n<li><b><span data-contrast=\"none\"> Gesti\u00f3n emocional<\/span><\/b><\/li>\n<\/ol>\n<p><span data-contrast=\"none\">El estr\u00e9s mental prolongado promueve la inflamaci\u00f3n y puede incluso suprimir la respuesta inmunitaria, especialmente en los ni\u00f1os. Por eso, <\/span><b><span data-contrast=\"none\">aliviar el est\u00e9s y la ansiedad es fundamental para disfrutar de una buena salud inmunol\u00f3gica<\/span><\/b><span data-contrast=\"none\">. La meditaci\u00f3n, el yoga, las t\u00e9cnicas de respiraci\u00f3n pranayama o las diciplinas mindfulness son muy eficaces y ayudan a gestionar mejor las emociones.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<ol start=\"4\">\n<li><b><span data-contrast=\"none\"> Sue\u00f1o<\/span><\/b><\/li>\n<\/ol>\n<p><span data-contrast=\"none\">Un sue\u00f1o escaso o de mala calidad est\u00e1 asociado a una mayor predisposici\u00f3n a enfermar por cualquier causa, desde el resfriado com\u00fan a los accidentes de tr\u00e1fico, mientras que <\/span><b><span data-contrast=\"none\">el descanso reparador fortalece la inmunidad natural<\/span><\/b><span data-contrast=\"none\">. Por eso, dormir 50 horas semanales y mantener una <\/span><b><span data-contrast=\"none\">buena higiene del sue\u00f1o<\/span><\/b><span data-contrast=\"none\"> es fundamental para que el sistema inmunitario est\u00e9 a m\u00e1ximo rendimiento.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<ol start=\"5\">\n<li><b><span data-contrast=\"none\">Suplementos nutricionales<\/span><\/b><\/li>\n<\/ol>\n<p><span data-contrast=\"none\">Algunos estudios indican que ciertos suplementos <\/span><b><span data-contrast=\"none\">podr\u00edan ayudar a fortalecer la respuesta inmunol\u00f3gica general del organismo<\/span><\/b><span data-contrast=\"none\">, como las vitaminas C y D, el zinc, el ajo, la equin\u00e1cea, el t\u00e9 verde, los betaglucanos, el calostro o la papaya fermentada.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span>[:]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>La inflamaci\u00f3n cr\u00f3nica debilita la acci\u00f3n de las defensas naturales del organismo y puede llegar, incluso, a suprimir por completo la respuesta inmunitaria. Fiebre, tos, goteo nasal, dolor de cabeza, irritaci\u00f3n de garganta\u2026 Durante el oto\u00f1o y el invierno, el riesgo de sufrir enfermedades respiratorias, como el resfriado com\u00fan o la gripe, aumenta de manera [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":81818,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1414],"tags":[],"class_list":["post-79573","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salud-y-belleza"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>C\u00f3mo fortalecer el sistema inmunitario, SHA Magazine<\/title>\n<meta name=\"description\" content=\"Una dieta saludable y equilibrada, practicar ejercicio f\u00edsico 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